You want to live longer, weigh less, fight off disease? According to a new 30-year study out of Harvard, the object of your desire is nuts.

Dr. Jennifer Caudle explains that studies have been done over many years “that have suggested that nuts have decreased heart disease and things like diabetes even, and we've even had some mortality studies in the past.”

This study is stands on its own for its extensive reach. Dr. Caudle says researchers looked at over 118,000 people and followed them for just about 30 years. “Those who had seven or more servings of nuts every week had 20% lower risk of dying from any cause.”

It’s not clear whether the study was done with raw or honey roasted or salted nuts, and observational studies do not prove cause and effect, though it does prove the association between nuts and mortality.

“We really should be incorporating nuts into our diet as a part of a healthy diet,” Dr. Caudle says.

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